Overview
This transcript provides step-by-step instructions for performing the unweighted TRX squat with heel elevation, including setup, form cues, and a regression option for beginners.
TRX Squat Setup
- Use a slant board or wedges to create a 10–15 degree incline, ensuring the entire foot stays flat.
- Adjust the TRX straps so you can use them to partially unweight yourself as needed.
- Maintain a soft bend in the elbows throughout the squat.
Squat Form and Technique
- Keep weight distributed in the heels while ensuring the whole foot remains flat on the incline.
- Maintain a soft bend in the knees and a slight tuck at the pelvis.
- Drop straight down to perform the squat, avoiding excessive forward or backward lean.
- Maintain the soft elbow bend during the entire movement.
Regression Option
- Use a box or bench to limit the squat depth to a 90-degree bend at the hip for easier execution.
- Heel elevation is typically not needed for the regression.
- Retain the same form cues: keep weight in the heels, let knees move forward, and maintain the slight hip tuck.
Recommendations / Advice
- Choose the progression or regression based on your comfort and ability to maintain proper form.
- Focus on keeping the entire foot flat and the weight distributed toward the heels for safety and effectiveness.